Quinoa Stew with Vegetables (Vegan & Gluten Free Recipe) (2024)

Table of Contents show

Ingredients

One reason this quinoa vegetable stew recipe is so tasty is that its ingredients are both scrumptious and simple. Chances are, you already have each of these garden-fresh ingredients in your pantry.

• For vegetables, gather onion, red bell pepper, minced garlic cloves, red potatoes, corn, diced tomatoes, frozen blanched peas, and avocado.
• For seasoning, you’ll need paprika, coriander, cumin, salt, pepper, and cilantro. Each of these spices adds flavor, depth, and body to your dish, so make sure you don’t skip these components.
• For the quinoa, gather any kind of quinoa you’d like, being sure to rinse quinoa before cooking.
• For cooking, gather olive oil and vegetable broth.

Substitutions

There’s no reason to start up a shopping list if you don’t have the exact ingredients listed in this quinoa stew. There are countless ways to play around with this recipe and make it your own.

• Potato: Replace red potatoes with sweet potatoes or Yukon Golds to change up this stew’s texture and level of sweetness. You do not need to peel potatoes, but I recommend cutting them in a uniform size for even cooking.
• Quinoa: Any type of quinoa will work for this Peruvian stew, whether it’s black quinoa, white quinoa, red quinoa, or tri-color quinoa. Whatever kind you pick, you can make it burst with flavor by using my favorite tips on how to make quinoa taste good.
• Stock: If you’re low on vegetable stock, try out chicken stock instead. You can even use my fan-favorite recipe for homemade chicken stock so you can make it from scratch!
• Bell pepper: Red, orange, or even yellow bell peppers will work in this quinoa stew. To add a touch of heat, try a seeded jalapeño pepper instead.
• Corn: Fresh, frozen, or canned corn can be used in this no-fuss recipe.

How to Cook Quinoa Stew

Get out your pot, your garden veggies, and your spice rack because this delectable quinoa stew recipe is going to come together in a cinch!

1. Heat oil in soup pot: In a large pot,heat the olive oil over medium heat and then add the onion and bell pepper. Cook the two vegetables until they’re translucent (7-8 minutes), stirring frequently.
2. Add the spices: Add the garlic, paprika, coriander, and cumin, and cook for 30 seconds. Stir constantly.
3. Cook the potatoes: Add the broth and the potatoes, and bring the mixture to a boil. Then, turn down the heat to medium-low and let the stew simmer for 10-12 minutes.
4. Cook the quinoa: Stir in the quinoa and let the mixture simmer until both the potatoes and the quinoa are cooked (8-10 minutes).

5. Add the corn and tomatoes: Stir in the corn and tomatoes and simmer for 5 minutes.
6. Add the peas: Stir in the peas and simmer for 3-4 minutes.
7. Remove from heat: Turn off the stove’s heat. Season the stew with salt and pepper to taste.
8. Serve: Ladle the soup into bowls, and garnish each with avocado and fresh cilantro.

Variations

The best part about this dish is that it’s a great recipe to test out different styles, ingredients, and flavors. In my own experiences, shaking up this soup recipe is just as fun for me as it is for the hungry ones I am feeding.

• Add a cup of fresh spinach or kale to give this vegetarian dish a gorgeous green and meet your healthy living goals.
• If you are short on time you can use leftover cooked quinoa or even frozen quinoa. If you do so, you will need 3 cups cooked quinoa. You can add it in at the same time with the peas.
• Turn this recipe into a crock pot vegetable stew by using your slow cooker instead of the stovetop. This dish cooks in 4 hours on the high setting or 6 hours on low. Add the quinoa in the last 20 minutes, and you’re good to go!
• Top the stew off with tortilla chips to add a tasty crunch and fun Mexican flair.
• Crumble some queso fresco atop each bowl for a refreshing and creamy addition every cheese-lover will appreciate.
• Add a can of black beans for more of a Southwest Quinoa Stew.
• As the stew cooks it gets a thick consistency. If you want it to have more of a soup-like consistency, feel free to add in one cup of additional broth/water.

Storage, Freezing, & Thawing Instructions

With a crowd-sized portion ready in less than an hour, quinoa and vegetable soup is the perfect meal to save for later. Meal prep for a quick, healthy lunch or dinner the next day will be a breeze with these easy storage tips.

• Storage: Quinoa vegetable stew can be stored in an airtight container in the fridge for up to 4 days.
• Freezing: Bring the stew to room temperature, put it in an airtight container, and place it in the freezer. The dish will stay fresh for up to 1 month.
• Thawing: To thaw a frozen portion of stew, leave the sealed container in the fridge overnight. Once the stew has reached fridge temperature, heat it up using the stove or microwave.

Quinoa Stew Recipe

Yields: 6 Servings

Quinoa stew recipe that is made in one pat. This hearty and easy to make soup recipe is vegan and gluten free.

Nutrition

Serving: 1g | Calories: 398kcal | Carbohydrates: 52g | Protein: 13g | Fat: 17g | Saturated Fat: 4g | Cholesterol: 14mg | Sodium: 1212mg | Potassium: 1016mg | Fiber: 9g | Sugar: 10g | Vitamin A: 1752IU | Vitamin C: 57mg | Calcium: 178mg | Iron: 4mg